Does Seasoning Really Have 0 Calories? The Truth About Hidden Intake

November 4, 2025 •

4 min read

While many food labels claim a 'zero-calorie' count for seasonings, this can be misleading due to tiny serving sizes. So, does seasoning really have 0 calories? The short answer is no, most plant-based seasonings contain a small amount of calories, but the impact largely depends on the quantity and type used.

Quick Summary

This article explores the truth behind 'zero-calorie' seasoning labels, explaining that most herbs and spices do contain a minimal number of calories per serving. It details which seasonings are truly calorie-free, which contain negligible amounts, and where hidden calories hide in commercial blends, providing practical guidance for health-conscious flavoring.

Key Points

FDA Regulations: The 'zero-calorie' label is due to FDA rules allowing foods with less than 5 calories per serving to be rounded to zero.
Hidden Calories in Blends: Many store-bought seasoning mixes contain hidden sugars, starches, and anti-caking agents that increase the calorie count.
Pure Spices Aren't Calorie-Free: Almost all plant-derived seasonings, such as cumin or paprika, contain a small number of calories, though often negligible in typical portions.
Sauces vs. Seasonings: Even with minimal calories, spices are a much lower-calorie flavoring option compared to high-fat or high-sugar condiments and sauces.
Check Labels and DIY Blends: To avoid hidden calories, always read the ingredients on commercial blends or create your own homemade mixes.
Health Benefits: Using herbs and spices provides flavor and adds valuable antioxidants and anti-inflammatory properties to your diet.

Why Seasonings Aren't Truly Calorie-Free

On a technical level, any item derived from a plant will contain some calories from carbohydrates, proteins, or fats. Herbs and spices are no exception, being dried or fresh parts of various plants. The 'zero-calorie' label you see on many spices, such as cinnamon, garlic powder, and oregano, is a result of a legal loophole regulated by the U.S. Food and Drug Administration (FDA). Under these guidelines, if a food item contains fewer than 5 calories per standard serving size, it can be labeled as having zero calories.

The serving size for many spices is typically very small, such as a quarter or half-teaspoon, which makes it easy for them to fall below this threshold. For someone who uses a generous amount of seasoning, those small, uncounted calories can start to add up. For example, a single teaspoon of garlic powder can contain about 9-10 calories, while a tablespoon can have nearly 30. Similarly, a tablespoon of cumin can contain around 23 calories. While a dash here or there is truly insignificant, a dedicated meal prep enthusiast who liberally seasons multiple dishes can unknowingly add dozens of calories throughout the day.

The Sneaky Culprits: High-Calorie Ingredients in Blends

The calorie content becomes even more significant when using pre-mixed seasoning blends. Unlike single herbs and spices, these commercial products often contain hidden, higher-calorie ingredients to improve texture, prevent caking, or enhance flavor.

Common additives that introduce hidden calories include:

Sugar or corn syrup solids: Frequently found in BBQ rubs and sweet spice blends.
Maltodextrin: A high-calorie carbohydrate often used as a thickener or filler.
Starch or flour: Added to improve consistency and act as an anti-caking agent.
Buttermilk powder: Found in ranch and other creamy seasoning mixes, it contains fats and carbs.
Vegetable oils: Sprayed onto spices to help them adhere or for flavor enhancement.

When choosing a seasoning blend, it is crucial to read the ingredients list and check the nutrition label for the true calorie count per serving. This is especially important for those on a strict calorie-controlled diet.

Comparison: Seasonings vs. Condiments & Sauces

Even with their hidden calories, herbs and spices remain a far healthier, lower-calorie option for adding flavor compared to most condiments and sauces. The following table illustrates the significant calorie difference between flavoring with spices and using common high-calorie additions.


Flavoring Agent	Typical Serving Size	Average Calories	Notes
Pure Spices (e.g., cumin, paprika)	1 tsp	6-10 calories	Very low calorie density.
Dried Herbs (e.g., oregano, basil)	1 tsp	1-3 calories	Essentially negligible calorie count.
Table Salt	Any amount	0 calories	Zero calories, but high sodium content.
Garlic Powder	1 tsp	~9 calories	Low calorie, but higher than dried herbs.
Taco Seasoning Blend	2 tbsp	18-30 calories	Calories from hidden ingredients.
Mayonnaise	1 tbsp	~90-100 calories	Very high in fat and calories.
Ranch Dressing	1 tbsp	~60-70 calories	Creamy base adds significant calories.
BBQ Sauce	1 tbsp	~30 calories	Calories from high sugar content.
Pesto Sauce	1 tbsp	~100 calories	High fat content from oil and nuts.

As the table shows, a few teaspoons of spices adds a minimal number of calories, while just a single tablespoon of a common sauce or dressing can add the equivalent of several times that amount. For those focusing on weight loss, seasoning generously with pure spices and herbs is a powerful and low-impact way to enhance flavor without adding guilt or excess intake.

The Health Benefits of Using Herbs and Spices

Beyond their low-calorie profile, many herbs and spices offer substantial health benefits, making them a wise addition to any diet. They are rich in antioxidants and anti-inflammatory compounds that can support overall health. Spices like cinnamon, turmeric, and cayenne have been studied for their potential to boost metabolism and improve digestion. By relying on these flavorful ingredients, you can make healthy food more appealing and satisfying, thereby reducing the temptation to reach for less nutritious, high-calorie alternatives.

How to Season Smartly

To take full advantage of low-calorie flavoring, follow these tips:

Prioritize pure herbs and spices: Opt for single-ingredient herbs and spices like paprika, cumin, oregano, and basil, which contain the lowest and most transparent calorie counts.
Read the labels on blends: If you prefer using pre-mixed blends, always read the ingredients list. Look for brands that list only herbs and spices, avoiding those with added sugar, maltodextrin, or oils.
Try your own blends: Make your own spice mixes at home to control the ingredients and ensure no high-calorie fillers are included. For instance, you can combine chili powder, garlic powder, cumin, and paprika for a low-calorie DIY taco seasoning.
Watch the salt: While salt itself is calorie-free, consuming too much can lead to high blood pressure and water retention. Be mindful of the sodium content, especially in salt-heavy blends like garlic salt or seasoned salt.
Use fresh vs. dried wisely: Both fresh and dried herbs are low in calories. Dried herbs are more concentrated, so a smaller amount is needed, while fresh herbs can be used more liberally.

Conclusion: The Final Verdict

In summary, the claim that seasoning has 0 calories is mostly a myth resulting from rounding down calorie counts on nutrition labels. While most individual herbs and spices contain a negligible number of calories per typical serving, they are not technically calorie-free. The real calorie concern lies with commercial spice blends, which can contain hidden, high-calorie additives like sugar, starch, and oil. For those managing their weight, understanding this distinction is key. By favoring pure herbs and spices over processed blends, you can enjoy flavorful food without the worry of unexpected calorie intake. Always check the ingredients and remember that seasoning smartly is a cornerstone of effective, long-term calorie management.

Frequently Asked Questions

Food labels can legally claim zero calories per serving if the amount of calories is less than 5, according to FDA regulations. Since standard seasoning portions are very small, they often fall into this category.

Yes, with the exception of inorganic minerals like pure salt, all plant-derived herbs and spices contain some calories from carbohydrates, proteins, or fats. The amount is typically minimal and often insignificant for casual use.

Commercial seasoning blends are most likely to have hidden calories, especially those marketed for tacos, BBQ, or ranch dressing. They often contain additives like sugar, maltodextrin, buttermilk powder, and oils.

For most people using small amounts of pure herbs and spices, counting the calories is unnecessary due to the negligible impact. However, for those on very strict diets or those who use large quantities of commercial blends, it can be important to check and account for the calories.

The best way is to prioritize single-ingredient herbs and spices over pre-mixed blends. If you use blends, read the nutrition label carefully or consider making your own mixes at home.

Both fresh and dried herbs are very low in calories. Dried herbs are more concentrated in flavor, so you use less, but the caloric impact of both is minimal and not worth worrying about for most diets.

No, pure salt (sodium chloride) is an inorganic mineral and contains no calories. However, it is high in sodium, which should be monitored for health reasons.